Raspberries — Nutrients, Health Benefits, And Shopping Tips

Written by Listonic Team
Last update on September 6, 2024
Raspberries nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 52 kcal
Nutrients per: 100 g | Value | % Daily Value* |
---|---|---|
Carbs | 12 g | 4.36% |
Fiber | 7 g | 25% |
Sugars | 4 g | 8% |
Glycemic Index | 32 | - |
Protein | 1 g | 2% |
Sodium | 1 mg | 0.04% |
Total Fat | 1 | 1.28% |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
7 g
🥔 Good Fiber Content
32
🟢 Low Glycemic Index
Raspberries facts & tips
Health benefits
- High in fiber, promoting digestive health, regular bowel movements, and a healthy gut microbiome.
- Rich in antioxidants such as Vitamin C, quercetin, and ellagic acid, which help protect the body from free radicals and reduce inflammation.
- Contains essential vitamins and minerals such as Vitamin C, Vitamin K, and manganese, which support overall health and well-being.
- Low in calories, making them a nutritious option for weight management and overall health.
- Supports heart health by helping to lower blood pressure and cholesterol levels.
Health risks
- Potential for digestive discomfort such as bloating, gas, or diarrhea when consumed in large quantities due to their high fiber content.
- Risk of allergic reactions in some individuals, particularly those allergic to other berries, causing symptoms like itching, swelling, or difficulty breathing.
- Potential for pesticide residue on conventionally grown raspberries, which can pose health risks if not properly washed or sourced from organic suppliers.
- Perishability as raspberries spoil quickly, consuming them past their prime can lead to foodborne illness.
How to choose raspberries
Raspberries should be deep red without any signs of bruising or mold. They should hold their shape well but yield slightly under gentle pressure. The berries should look vibrant and be free from any mold growth.
Avoid raspberries that are mushy or have a dull color, as these are signs they are overripe or have been stored too long. Berries with any signs of mold or that are leaking juice should also be avoided, as they are likely spoiled.

How to store raspberries
Raspberries should be kept in the refrigerator, ideally in their original packaging. Ensure they remain dry and consume them within 2-3 days to enjoy their best quality. Rinse them just before consumption to avoid adding extra moisture.
Moisture can lead to rapid molding of raspberries. Refrain from washing them before storing, as they are sensitive and can soak up water easily. Always handle raspberries with care and arrange them in a single layer to avoid squishing.
✅ Extra Tip
How long do they last?
Raspberries can last for 2-3 days in the refrigerator. For longer storage, raspberries can be frozen for up to 10-12 months.
What to do with leftovers?
Leftover raspberries can be used in a variety of sweet and tangy dishes. Add them to salads, yogurt, or oatmeal for a burst of flavor and color, or blend them into smoothies with other fruits and yogurt for a refreshing drink. Raspberries are also great when used as a topping for desserts like cakes, tarts, or ice cream.
Use raspberries in a fruit salad with other berries and a drizzle of honey, or mix them into a cocktail or mocktail for a fruity twist. If you have a lot of raspberries, consider making a batch of raspberry jam or preserves to enjoy later, or using them in baked goods like muffins, scones, or pies. Raspberries can also be blended into a sauce or coulis to drizzle over pancakes, waffles, or cheesecake. For a quick snack, enjoy raspberries on their own, or pair them with chocolate or cheese for a simple and elegant treat.
👨⚕️️ Medical disclaimer
How raspberries support specific health conditions
Raspberries are a nutrient-dense fruit rich in fiber, promoting digestive health and supporting regular bowel movements. They are also high in vitamin C, supporting immune health and skin health by boosting collagen production. Raspberries contain antioxidants, such as anthocyanins, which promote heart health by reducing inflammation. Their low-calorie profile makes them an excellent choice for weight management while providing hydration and sweetness to meals.
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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